BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

Warmup:

4 Rounds Not For Time (No Vest)

10 Cal Row/Bike

10 Box Step Up

10 Kip-Swings

10 Empty Barbell Thrusters

Workout

FELIX (Time)

6 Rounds For Time

9 Burpees

9 Box Jumps (24/20)

9 Pull-Ups

9 Thrusters 95/65

9 Toes To Bar

Wear a Weight Vest (20/14 lb)
Background: This Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

Optional Cool Down

Metcon (No Measure)

10:00 Easy Bike Spin